11.19.2018

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November 6, 2020

Thanksgiving Week Schedule:Monday-Wednesday normal hoursThursday and Friday 7,8, and 9 AM ONLYSaturday normal hours 8,9 with 10 AM Open Gym

SWODStamina SquatAlternating "On the Minute" x 12 (6 Rounds):Odd Minutes - 3 Front SquatsEven Minutes - 6 Back Squats

*Both* lifts are performed with the same load:64% of our estimated 1RM Front squat.

This is the fourth iteration, increasing by 3% from last week.

WOD"Bane"(20 Minute Time Cap)For Time:40 Kipping Handstand Pushups20 Ring Muscle-Ups10 Rounds of "Macho Man" @ 155/105

1 Round of "Macho Man":3 Power Cleans + 3 Front Squats + 3 Jerks

10:30 AM Bootcamp3 rounds for time (30 minute cap)10 DB shoulder press10 DB bent over rows10 DB thrusters10 DB alt lunge10 goblet squats10 glute raises10 DB plank rows10 push-ups10 V-ups

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